Championship Productions Blog

Archives by Tag 'Plyometrics'

Build Lower Body Strength Using Plyometrics!

By Kevin Fitzpatrick - Last updated: Tuesday, September 1, 2015

Gary Calcagno, Oklahoma State University strength and conditioning coach, learned this group of plyometric exercises from a strength coach clinic early in his career. Wrestlers who train using plyos will become more powerful by working on their lower body’s ability to explode.

Plyometric Series

Drill Summary: For the box jump, the wrestler stands about a yard away from the box and begins by swinging their arms. The key to the box jump is to get hip/knee/ankle extension and stand up immediately when you land on the top of the box. For the static box jump, the athlete sits on the edge of a two foot box, rocks back with their arms up, then comes down onto their feet and jumps. The feet should be on the ground briefly before springing up onto the box, once again focusing on hip/knee/ankle extension.

This video came from Championship Productions’ video “Training for Power and Explosiveness.” View other world class Wrestling videos!

Key Plyometric Drills for Long Jumpers!

By Kevin Fitzpatrick - Last updated: Saturday, August 1, 2015

Heidi Yost, assistant coach at Wichita State University, runs you through a few of her favorite plyometric drills to use with her long jumpers. Plyometrics are some of the most effective exercises for athletes who are looking to gain a boost to their jumping distance.


Drill Summary: There are six plyometric exercises presented in the video.

1. Single Leg Pogo Jump – The athlete bounces on one foot rapidly, with minimal arm action. Focus on lifting the toe up.

2. Single Leg Butt Kick – The athlete brings their heel up under the bottom of their glute. Keep the knee pointed out and the back straight.

3. Single Leg Tuck Jump – The athlete brings their foot up underneath their hamstring, otherwise known as the “A” position.

4. Moving Single Leg Cycle – For this exercise, the athlete does a single leg pogo jump, single leg butt kick, and single leg tuck jump while running forward. Shoot for four complete cycles.

5. Tuck Jumps – The athlete brings both feet up under their hamstrings at the same time while using big arm action.

6. Power Bounds – The athlete runs forward and pushes off the ground horizontally, making sure their front knee is out in front and their front foot is under their ankle.

Keys to the Drill:

1) Know whether to swing arms or keep them stationary.
2) Always drill both legs (single leg drills).
3) Keep great posture.
4) Bounce off the ground as quick as possible.

This video came from Championship Productions’ video “Becoming a Champion: Long Jump for Girls’ Track & Field.” View other world class Track & Field videos!

Volleyball Specific Plyometrics for Beginners and Warm-Ups!

By nate.landas - Last updated: Friday, January 10, 2014

Tim McClellan has coached hundreds of elite athletes including Olympic gold medalists and knows what plyometrics are essential to volleyball. These low level plyometric exercises help develop the ability to land and jump quickly repeatedly.

Low Level Plyometrics

CHECK OUT more valuable insight from an additional clip of “Becoming a Champion: Off Season Strength & Conditioning for Volleyball.” VIEW other world class Volleyball Conditioning videos in our massive Volleyball library!

Strength & Conditioning with Penn State University Women’s Volleyball!

By nate.landas - Last updated: Monday, August 13, 2012

Get an inside look at some great strength and conditioning drills with the Penn State University women’s volleyball team!  See Cameron Davidson, Penn State University Head Women’s Volleyball Strength and Conditioning Coach, lead players through a series of plyometric exercises.  This workout will help build speed, increase your vertical jump, and improve all around athleticism.  You will see various ways to use hurdles that target different muscles with each variation.  Using these concepts in practice and in the off-season will allow your team to get to the ball quicker and jump higher for an aerial ball.



Another clip from this DVD can be viewed at the product page, 150 Strength and Conditioning Exercises for Volleyball.  Check out our Volleyball DVDs for additional tips, techniques, and drills!


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